hello.
swanso (thanks) helped me to make a workout program (3-days per week), i am doing it right now but what confusing me is the more i read about bodybuilding the more i get confused.
3-days workout, work 1 muscle per day each day, some bodybuilders programs that make you workout every day.
so what is better now? 3-day? workout each day? or 4-day?
all i want is someone who can post advantage/disadvantage of each please.
confused
Moderators: Boss Man, cassiegose
-
Sportsman4920
- STARTING OUT
- Posts: 29
- Joined: Sat Jan 13, 2007 11:40 am
Sorry, i'm a little confused. Are you lifting 3 days per week, or are you doing a 3 day split? A 3 day split would divide your body into 3 different routines. Ex. day 1 Chest, shoulders, triceps, day 2 back and biceps, day 3 legs.
If you're talking about the advantages and disadvantages of different split workouts, then the following may help you.
2 day split- usually done 4 days per week (ex. monday routine 1, tuesday routine 2, thurday routine 1, friday routine 2 with wednesday and the weekend off) advantage= you can work each body part twice per week disadvantage= each routine either takes about 1 1/2 hours, or you can't perform as many different exercises as with a 3 or 4 day split ex. of routine, day 1 chest, back, shoulders, day 2 arms and legs
3 day split- usually done 4-5 times per week (ex. monday, tuesday, wednesday, friday, saturday with thursday and sunday off) advantage= a fairly wide variety of exercises but can still do almost all body parts twice per week disadvantage= no obvious, but is least favorite of the three types
4 day split- usually done 5-6 times per week depending upon experience and recovery ability advantage= can get in a large variety of exercises to hit all of the major muscle groups from different angles disadvantage= only end up working each body part about once per week, but compound exercises help to work certain muscles more often (ex. bench press will work the triceps and shoulders even if you aren't trying to isolate those muscles)
If you're talking about the advantages and disadvantages of different split workouts, then the following may help you.
2 day split- usually done 4 days per week (ex. monday routine 1, tuesday routine 2, thurday routine 1, friday routine 2 with wednesday and the weekend off) advantage= you can work each body part twice per week disadvantage= each routine either takes about 1 1/2 hours, or you can't perform as many different exercises as with a 3 or 4 day split ex. of routine, day 1 chest, back, shoulders, day 2 arms and legs
3 day split- usually done 4-5 times per week (ex. monday, tuesday, wednesday, friday, saturday with thursday and sunday off) advantage= a fairly wide variety of exercises but can still do almost all body parts twice per week disadvantage= no obvious, but is least favorite of the three types
4 day split- usually done 5-6 times per week depending upon experience and recovery ability advantage= can get in a large variety of exercises to hit all of the major muscle groups from different angles disadvantage= only end up working each body part about once per week, but compound exercises help to work certain muscles more often (ex. bench press will work the triceps and shoulders even if you aren't trying to isolate those muscles)
for beginners and most intermediates, full body is best
- train more muscle mass per session
- total workout intensity / wt lifted is higher
- time efficient
Splitsa are good if you already have most of the mass you're after and you want to focus on specific areas but until then, full body is the way to go...arnold, sergio and all the old school bodybuilders only went to split around contest time but went full body for 75% of the year
- train more muscle mass per session
- total workout intensity / wt lifted is higher
- time efficient
Splitsa are good if you already have most of the mass you're after and you want to focus on specific areas but until then, full body is the way to go...arnold, sergio and all the old school bodybuilders only went to split around contest time but went full body for 75% of the year
That's interesting to know, however given what those guys used to use to get bulk, it could be argued, that giving the Upperbody a lot to do at once, instead of splitting it, would work if you uses A.A.S, to assist recovery and do more reps / sets per muscle, than a natural guy who was about 200lb.swanso5 wrote:
Splitsa are good if you already have most of the mass you're after and you want to focus on specific areas but until then, full body is the way to go...arnold, sergio and all the old school bodybuilders only went to split around contest time but went full body for 75% of the year
I'm not saying total body stuff like you advocate, beyond the first 4-6 weeks, won't work, without a massive diet and A.A.S, you know your shizzle, and I've always respected that, just that perhaps the methodology doesn't work to well, when relating to guys who did pro BB, and used A.A.S.
i hear ya but they also only used the orids around contest time to for cutting up more so than bulking up, they mostly ate like pigs for that
the worse thing about splits is tnhat it encoutages peole to use single joint exercises such as kickbacks, leg extentions and flyes...now if your trying to build mass or lose wt what's the best option? yes, compounds...then why would you do 5kg kickbacks over 50kg close grip presses????
this is why i advocate full body as it only gives you time to do the best exercises...even if you have all day to train, they still work 1000% better
the worse thing about splits is tnhat it encoutages peole to use single joint exercises such as kickbacks, leg extentions and flyes...now if your trying to build mass or lose wt what's the best option? yes, compounds...then why would you do 5kg kickbacks over 50kg close grip presses????
this is why i advocate full body as it only gives you time to do the best exercises...even if you have all day to train, they still work 1000% better
I can understand that, and indeed, what you say most certainly has a lot of weight to it, (no pun intended).
I think if people want to use splits, they are effective, I personally do them, and It has worked for me, but there is always the possibility, that someone still can do Splits, and use multifunction exercises like Bent-over BB Rows, Squats, Deadlifts, Miltary Press, etc etc.
Perhaps some people are weary of exercises, that work many muscles at once, for fear that some do get used, but not as much as others, and therefore you can't guarantee you'll get an even workload.
I guess when it comes down to it, it's horses for courses, for the individual.
I think if people want to use splits, they are effective, I personally do them, and It has worked for me, but there is always the possibility, that someone still can do Splits, and use multifunction exercises like Bent-over BB Rows, Squats, Deadlifts, Miltary Press, etc etc.
Perhaps some people are weary of exercises, that work many muscles at once, for fear that some do get used, but not as much as others, and therefore you can't guarantee you'll get an even workload.
I guess when it comes down to it, it's horses for courses, for the individual.
there's 100 ways to tweak full body workouts..here are a few:
- alternate heavy / light sessions
- alternate heavy / light / medium sessions
- alternate heavy / light / medium / explosiveness session
you have 6 major muscle movement patterns being:
1 - upper body vertical push - shoulder presses
2 - upper horizontal push - bench presses
3 - upper vertical pull - pull ups
4 - upper horiaontal pull - rows
5 - lower quad dominant - squats, lunges
6 - lower hip dominant - deadlifts
you can choose 1 from each and do all in 1 session or split over 2 sesions which would still be "full body"
depends on what your goals will be in 4 - 6 weeks though
- alternate heavy / light sessions
- alternate heavy / light / medium sessions
- alternate heavy / light / medium / explosiveness session
you have 6 major muscle movement patterns being:
1 - upper body vertical push - shoulder presses
2 - upper horizontal push - bench presses
3 - upper vertical pull - pull ups
4 - upper horiaontal pull - rows
5 - lower quad dominant - squats, lunges
6 - lower hip dominant - deadlifts
you can choose 1 from each and do all in 1 session or split over 2 sesions which would still be "full body"
depends on what your goals will be in 4 - 6 weeks though